Thursday, October 13, 2011


Taster's choice
An experiment from the CrossFit journal - free.

Press 5-5-5-5-5

6 Push Press 155/105
9 Deadlift 155/105
12 Burpees

Our Paleo challenge officially starts Monday.  There is a $20 fee to enter and all money will go into the pot for prizes.  We will also offer a month of free CrossFit for the first prize winner!  Gift certificates for workout/outdoor gear from Old Town Outfitters on Main street will be offered!

Points will be given for improvements in performance and for posting your Paleo meals to comments.

Get in and do your benchmark WOD.  This Saturday will be Murph, and we will let you do Christine, Cindy, or Helen during the week.  If you would like to use a pure strength lift as a personal benchmark, come in and do your lift during the open lifting class.

Remember, get your before photos in to us and take measurements - waist and hip.  If fat loss is one of your goals, you may also find a great pair of jeans that you would love to fit into.  Your scale weight may remain the same but the jeans may suddenly zip up!

Sunday's class is canceled just for this week as all trainers will be in Denver for the Colorado Master's Open.  I'm going over there after class on Saturday, too, to cheer on Margaret and James.  Darla, Belinda, and Dave are going to be there to cheer on our coaches, are you?

"Your best defense against seasonal fatty pants disorder is a good offense which begins now.  Just think, every strict day of paleo now leads to one slightly less guilty  egg nog filled night in the future.  Keep it clean, stay focused.  Soon enough fall will be gone and the cookies will arrive… the delicious cookies…"  CF Balboa

Clayton wonders where all the other guys are.


Anna said...

Ethiopian Stew
Super yummy stew with a spicy kick!

Berbere paste: (use whole spices if you have them)
1 Tbs red pepper flakes
1 Tbs paprika
1 tsp cumin
1/2 tsp coriander
1/2 tsp nutmeg
1/2 tsp turmeric
1/2 tsp black pepper
1/2 tsp allspice
10 cardamom pods
8 cloves
1 clove garlic
1 thumb size piece ginger

1 yam peeled, cut in 1" pieces
1 onion sliced
1 red pepper cut in 2" pieces
1 can whole tomoatoes
1 can beef broth (I usually use almost a whole box though... watch out a lot of broths have sugar)
1lb +/- stew meat
3/4 C collard greens or spinach
1/2 C peanut butter ( used almond/cashew butter that I made in my food processer)

Berbere paste: grind spices in coffee grinder, set aside. Add ginger, garlic and oil to grinder, blend until ginger and garlic are finely chopped. Mix with spices, adding oil if needed.

Stew: In a large pot brown beef and onions. Add tomatoes, broth, peanut butter. Heat until peanut butter is blended. Add yam, red pepper, 1/2 of berbere paste, simmer 30-40 minutes (the longer you cook the more tender the beef). Add remaining paste to taste and greens. Cook 10 minutes more.

TwinFreaks CrossFit said...

Yum. That sounds more intersting than my stew: dump a roast in the slowcooker, put in salt and pepper with maybe savory and marjoram, add carrots, potatoes, and celery, dump in a pot of bone broth from last night's chicken that's been simmering on the stove top. Cook until tender. VP